Description: These High-Protein Egg Salad Lettuce Wraps are a delicious and healthy alternative to traditional egg salad sandwiches. By swapping bread for crisp lettuce and mayonnaise for Greek yogurt, you get a protein-packed, low-carb meal that’s perfect for a light lunch, quick snack, or even a refreshing appetizer. This recipe is incredibly easy to make and customizable to your liking, making it a versatile addition to your healthy eating repertoire.
Ingredients:
- 6 large eggs, hard-boiled and chopped
- 1/4 cup Greek yogurt (plain, non-fat or low-fat)
- 1 tablespoon Dijon mustard
- 1 tablespoon lemon juice (freshly squeezed preferred)
- 1 tablespoon chopped fresh chives (or scallions)
- 1/4 teaspoon paprika (smoked or sweet)
- Salt and pepper to taste
- 4 large lettuce leaves (romaine or butter lettuce works best)
Preparation:
Step 1: Hard-Boil the Eggs
The foundation of any good egg salad is perfectly hard-boiled eggs. To achieve this, place the eggs in a saucepan and cover them with cold water. The water should be about an inch above the eggs. Bring the water to a rolling boil over medium-high heat. Once boiling, remove the pan from the heat, cover it, and let the eggs sit for 10-12 minutes. For slightly softer yolks, 10 minutes will suffice; for fully firm yolks, go closer to 12.
Step 2: Cool and Peel the Eggs
After the resting period, immediately drain the hot water and run the eggs under cold water to stop the cooking process. Cooling the eggs quickly makes them easier to peel. Gently tap the eggs all over to crack the shells. Start peeling at the larger end of the egg, where an air pocket usually resides. Peel carefully to avoid tearing the egg white.
Step 3: Chop the Eggs
Once peeled, thoroughly dry the eggs with a paper towel before chopping. This prevents the egg salad from becoming watery. The size of the chopped eggs is a matter of personal preference. Some prefer a coarser chop for a chunkier texture, while others prefer a finer chop for a smoother consistency. A quick and easy method is to use an egg slicer, rotating the egg 90 degrees after each slice. Alternatively, you can use a sharp knife to dice the eggs manually. Aim for consistent sizes to ensure even distribution throughout the salad.
Step 4: Prepare the Egg Salad Mixture
In a medium-sized mixing bowl, combine the chopped hard-boiled eggs, Greek yogurt, Dijon mustard, lemon juice, chopped chives, paprika, salt, and pepper.
Step 5: Mix the Ingredients
Gently stir the ingredients together until they are well combined. Be careful not to overmix, as this can make the egg salad mushy. Taste and adjust seasonings as needed. You may want to add more salt, pepper, or a dash of hot sauce for extra flavor.
Step 6: Assemble the Lettuce Wraps
Wash and thoroughly dry the lettuce leaves. Excess water will make the wraps soggy. Select four large, sturdy leaves of romaine or butter lettuce. Romaine provides a good crunch, while butter lettuce offers a more delicate and softer texture.
Step 7: Fill the Lettuce Wraps
Spoon the egg salad mixture evenly onto each lettuce leaf. The amount of egg salad per wrap will depend on the size of the lettuce leaves and your personal preference. Be careful not to overfill the wraps, as this can make them difficult to handle and prone to falling apart.
Step 8: Serve
Fold the sides of the lettuce leaves inward to create a wrap or simply leave them open-faced. Serve immediately for the best flavor and texture. If you’re not serving immediately, refrigerate the wraps until ready to eat. Store the egg salad separately from the lettuce to prevent the lettuce from becoming soggy.
Why You Will Love This Recipe
This High-Protein Egg Salad Lettuce Wrap recipe is a winner for several reasons:
- Healthy and Nutritious: It’s a great source of protein and healthy fats from the eggs and Greek yogurt. It’s also low in carbohydrates, making it suitable for those following a low-carb or ketogenic diet.
- Quick and Easy: The recipe requires minimal cooking and preparation time, making it ideal for busy weekdays or when you need a fast and satisfying meal.
- Versatile: You can easily customize the recipe to suit your taste preferences. Add different herbs, spices, or vegetables to create your unique flavor combinations.
- Refreshing: The crisp lettuce provides a refreshing crunch that complements the creamy egg salad, making it a perfect light meal for warmer weather.
- Satisfying: The high protein content helps you feel full and satisfied, preventing cravings and overeating.
Cooking Rating:
Easy
Serving Suggestions:
- Serve as a light lunch with a side of sliced tomatoes, cucumbers, or avocado.
- Enjoy as a quick and healthy snack between meals.
- Pack in a lunchbox for a protein-packed midday meal.
- Serve as an appetizer at parties or gatherings.
- Pair with a cup of soup for a more substantial meal.
Tips:
- Freshness is Key: Use the freshest eggs possible for the best flavor and texture.
- Proper Hard-Boiling: Don’t overcook the eggs, as this can make them rubbery and develop a green ring around the yolk.
- Drying Chopped Eggs: Using paper towels to remove excess water from the chopped eggs will improve the texture of the final egg salad
- Customization: Experiment with different herbs and spices to create your own unique flavor combinations. Consider adding dill, parsley, celery seed, or a pinch of cayenne pepper.
- Storage: Store leftover egg salad in an airtight container in the refrigerator for up to 3 days. Store the egg salad separately from the lettuce to prevent the lettuce from becoming soggy.
- Optional Add-ins: Add chopped celery, red onion, or pickles for extra crunch and flavor. You can also add a dash of hot sauce for a spicy kick.
- Vegan Option: Although the title contains “Egg” it can be made Vegan: You can sub the eggs for mashed chickpeas or tofu.
Prep Time:
15 minutes
Cook Time:
12 minutes
Total Time:
27 minutes
Nutritional Information:
(Per wrap, approximate)
- Calories: 180
- Protein: 15g
- Sodium: 200mg
Conclusion
These High-Protein Egg Salad Lettuce Wraps are a testament to how simple ingredients and a few clever swaps can transform a classic dish into a healthier and more exciting meal option. Whether you’re looking for a quick and easy lunch, a protein-packed snack, or a refreshing appetizer, this recipe is sure to satisfy. Enjoy the delicious flavors, the satisfying crunch, and the peace of mind knowing you’re nourishing your body with wholesome ingredients. So, ditch the bread and embrace the lettuce wrap – your taste buds and your waistline will thank you!
Questions and Answers About This Recipe
Q1: Can I use regular mayonnaise instead of Greek yogurt?
A1: While you can, the recipe is designed to be a healthier alternative to traditional egg salad, which typically uses mayonnaise. Greek yogurt provides a similar creamy texture but is much lower in fat and calories and higher in protein. If you use mayonnaise, the nutritional profile of the dish will change significantly. If you do opt for mayo, choose a light or avocado-based version to minimize the impact on the overall healthiness of the recipe.
Q2: I don’t like Dijon mustard. Can I substitute it with something else?
A2: Absolutely! Dijon mustard adds a tangy flavor to the egg salad, but you can substitute it with other types of mustard or even horseradish. Yellow mustard will provide a milder flavor, while spicy brown mustard will add a bit of heat. If you prefer a completely different flavor profile, try adding a teaspoon of sriracha or a dash of your favorite hot sauce. A small amount of pickle relish can also add a pleasant tang and sweetness.
Q3: Can I make this recipe ahead of time?
A3: Yes, you can definitely make the egg salad ahead of time. In fact, allowing the flavors to meld together in the refrigerator for a few hours can actually improve the taste. Store the egg salad in an airtight container in the refrigerator for up to 3 days. However, it’s best to assemble the lettuce wraps just before serving to prevent the lettuce from becoming soggy. If you need to prepare the wraps in advance, consider lining the lettuce leaves with a thin layer of paper towel to absorb any excess moisture.
Q4: I don’t have fresh chives. Can I use dried herbs instead?
A4: Yes, you can substitute dried chives for fresh chives, but keep in mind that the flavor will be more concentrated. As a general rule, use about one-third the amount of dried herbs as you would fresh herbs. So, instead of 1 tablespoon of fresh chives, use about 1 teaspoon of dried chives. Other good dried herb alternatives include dill, parsley, or a blend of Italian herbs.
Q5: Can I add other vegetables to this recipe?
A5: Absolutely! Adding vegetables is a great way to boost the nutritional value and flavor of the egg salad. Some popular additions include chopped celery, red onion, pickles, bell peppers, or avocado. Be sure to chop the vegetables into small, uniform pieces to ensure they are evenly distributed throughout the salad. If you’re adding watery vegetables like cucumbers or tomatoes, consider draining them first to prevent the egg salad from becoming too watery.
